Mötley Crüe
Warm Up/Mobility
Warm-up
2 Rounds
1:00 Cardio of Choice
8 Barbell RDLS
6 inchworms
4 box step ups (each side)
1:00 Cardio of Choice
8 Barbell RDLS
6 inchworms
4 box step ups (each side)
2 Deadlifts (225/155 RX + 275/185)
3 Push Ups
4 Box Jumps (24/20)
Metcon
Goal is 6+ Rounds
72+ Reps/Set (Rounds)RX
108 + Reps/Set (Rounds) RX+
72+ Reps/Set (Rounds)RX
108 + Reps/Set (Rounds) RX+
Metcon (AMRAP – Reps)
5 Sets
AMRAP 3 Minutes
2 Deadlifts (225/155) | RX+3 Deadlifts (275/185)
4 Pushups | RX+ 6 Push Ups
6 Box Jumps (24/20) | RX+ 9 Box Jumps (24"/20")
-Rest 1 Minute-
AMRAP 3 Minutes
2 Deadlifts (225/155) | RX+3 Deadlifts (275/185)
4 Pushups | RX+ 6 Push Ups
6 Box Jumps (24/20) | RX+ 9 Box Jumps (24"/20")
-Rest 1 Minute-
Goal is 6+ Rounds
Strength
Metcon (Weight)
3 sets of 3 High Hang Muscle Snatch + 1 Tempo OHS +3 Sots Press
High-Hang Snatch (5×3)
Building in sets; go off feel
Finisher
Metcon
3 Sets:
10 Cat cow exercises
10 Birddogs (each side)
20 Deadbugs (total)
10 Cat cow exercises
10 Birddogs (each side)
20 Deadbugs (total)
Post Workout Mobility
:30 Calf stretch (each leg)
1:00 Hamstring stretch (each leg)
1:00 Hamstring stretch (each leg)
Deficit Snatch-grip Deadlift (5-3-1)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
70, 80, 90% of RM Snatch
Bench Press (5×5)
Building to 75%
Conditioning
Metcon (Time)
3 sets
25/20 Calorie Row
100’ handstand walk
5 Rope Climbs
-Rest 1:1 b/t sets-
or
4 sets
25/20 Calorie ski
150’ handstand walk
5/4 legless
-Rest 1:1 b/t sets-
25/20 Calorie Row
100’ handstand walk
5 Rope Climbs
-Rest 1:1 b/t sets-
or
4 sets
25/20 Calorie ski
150’ handstand walk
5/4 legless
-Rest 1:1 b/t sets-
Metcon (Time)
Row "Max Power" Workout
200m controlled sprint at 98%
250m controlled sprint at 98%
300m controlled sprint at 98%
200m sprint at 100%
-Rest 3min b/t reps-
200m controlled sprint at 98%
250m controlled sprint at 98%
300m controlled sprint at 98%
200m sprint at 100%
-Rest 3min b/t reps-
Banded hip Activation